How to Sleep in Spite of The Ringing in Your Ears

Ringing in your ears stopping you from sleeping? You don’t have to just live with it. If you want to get a better nights sleep, think about these tricks to tone down this annoying persistent noise.

Your sleep cycles can be dramatically affected by moderate to severe tinnitus. In the middle of the day, you’re preoccupied with noise and activity so your tinnitus may seem less noticeable. But tinnitus can seem louder and more stressful at night when it’s not as loud.

The good news is, if you want to have an easier time falling asleep, there are some things you can do.

Below are 5 tips to falling asleep in spite of your tinnitus.

1. Don’t Resist The Noise

Although this might sound difficult, if you pay attention to it, it becomes worse. This is in part because for most people higher blood pressure can worsen tinnitus symptoms. You will feel worse the more you think about it and your frustration will get worse. You can make the sound quieter by thinking about something else and employing the following techniques.

2. Follow a Nighttime Schedule

Establishing good sleep habits like winding down at least 30 minutes before bed, dimming the lights and going to bed at the same time every night helps condition your body to feel sleepy at the correct time. When you’re ready to fall asleep it will be easier.

Stress has also been related to tinnitus. It also helps to build habits to de-stress before bed.

Doing deep breathing or a short meditation

Stretching or doing yoga

Concentrating on thoughts that make you happy and relaxed

Staying away from alcohol

At least a few hours before bed, avoid eating

Sitting in a quiet room and reading a book

reduce the heat in your bedroom

At least an hour before bed time, dim the lights

Taking a bath

Listening to quiet sounds or relaxing music

Getting into a predictable schedule before going to bed helps you shift away from the stresses of the day into night and teaches your body to transition into sleep.

3. Watch What You Eat

Artificial sweeteners and alcohol are well-known triggers for tinnitus. If you find, after monitoring your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a habit to steer clear of them. Caffeine is also a trigger so at least avoid having any in the afternoon and at night.

so that you can determine whether your subjected to loud noises, and how to reduce that exposure, you have to assess your lifestyle

Don’t use earbuds…use headphones instead and keep the sound level low

Get help for underlying conditions such as high blood pressure

Go for your annual examination

Use ear protection

You might be able to better manage it if you can identify what’s causing the ringing.

5. Get Examined by a Hearing Care Specialist

A professional hearing examination can help you find potential solutions as well as identify what might be causing your tinnitus. Professionals can help you handle your tinnitus in several ways such as:

Help you handle thought patterns shown to make tinnitus worse by recommending cognitive behavior therapy

Help you train your brain to not hear tinnitus by signing you up for therapy